Workouts:

Workout #1Establish a 1RM Snatch*
15min time limit

*This can be a Power Snatch or Squat Snatch

Score will be combined weight lifted for the team

Notes: All 12 teams will be going in one big heat. There will be two (2) teams per station. There will be one (1) 45# bar and one (1) 35# bar plus an assortment of weights at each station. There will be plenty of time to warm-up within the 15min. For safety concerns at the 8min mark only one person allowed to go at a time.

Scaled: **Any scaling in weight will equal a 10% alteration in pairs score (M1/M2 or F1/F2 or both)Score will be time. There will be two different scores for this workout M1/M2 and F1/F2 (hence the 2a & 2b)

Notes:Divide the work load as needed, however the Reps do not need to be equally divided, meaning you can play to an athletes ability.
Squat Cleans will be allowed to get the Rx’d.
Both M1/M2 & F1/F2 will be going at the same time.

Notes:All athletes (M1/M2/F1/F2) will be going at the same time.M1/M2 Will do 60 total Alternating Wall Balls at the same time as F1/F2 are doing 60 total Alternating Wall Balls. Once both pairs are done all 4 athletes will move on to the synchro movements

In order for a rep to count:Everyone must be locked out on DB Snatches before the next rep can be done. You can alternate arms, do 5 with the right, 5 with the left, doesn’t matter, the team has the freedom to decide.Everyone must be standing tall on the In-place Lunges before the next rep can be done.
Everyone must have the KB on the ground before the next rep can begin Sit-ups will be done with arms interlocked side-by-side, so all reps will be easy to synchro.

Notes:Both pairs, M1/F1 & M2/F2, will be going for 7min on their respective workouts. After the 7min is up the pairs will rest for 1min and record scores. The teams will then switch workouts (stations) and go for another 7min.

With synchronized movements, all athletes must be in the end range of motion before starting the next rep.
Example: DB Clean – All 4 athletes must have the DB’s in the rack position before “counting the rep” and starting the next one.